By the Travel Gear Content Team. Updated 27 October 2026.
Medical disclaimer: This article is general information and not medical advice. Consult a qualified health professional before starting any supplement, particularly if you have a medical condition or take other medications.
Quick answer: To reduce jet lag, shift your sleep schedule slightly before you fly, get daylight at your destination, stay hydrated, move during the flight, and protect your sleep with a mask, earplugs and pillow. If you're considering a supplement, speak to a doctor or pharmacist first. Shop sleep travel aids.
How to Beat Jet Lag on Long-Haul Flights: An Australian Traveller's Guide
Australians take some of the world's longest flights. Sydney to London is around 21 hours, crossing many time zones. Jet lag is a mismatch between your internal body clock and local time, and it can affect sleep, concentration, digestion and mood for days. These strategies can help reduce it. See also long-haul flight essentials.
What Causes Jet Lag?
Your body clock is a roughly 24-hour cycle set mainly by light and daily routine. When you cross several time zones quickly, it falls out of sync with local time. Eastward travel is often reported as harder than westward travel, because it means advancing your body clock. Crossing five or more time zones typically produces noticeable symptoms. Browse our travel health collection.
1. Start Adjusting Before You Fly
In the days before departure, many travellers shift their sleep and meal times by 30–60 minutes towards their destination. Flying east, go to bed earlier. Flying west, stay up later.
2. Consider Flight Timing
Where possible, arriving in the early evening gives you a natural window to stay awake for a few hours before a normal bedtime. Overnight flights that land in the morning can be harder to adjust to.
3. Supplements: Speak to a Professional
Some travellers use jet lag products. Jet-Ease is a homeopathic product with a published dosing schedule (one tablet at take-off, one every two hours in flight, one after each landing), and it doesn't contain melatonin. Results vary by person, and it isn't a substitute for other strategies. Always read the label and follow directions, and speak to your GP or pharmacist if you have health concerns.
4. Stay Hydrated and Limit Alcohol
Cabin air is dry, and dehydration can make fatigue and headaches feel worse. Drink water regularly. Alcohol and caffeine can disrupt sleep, so go easy on both. See our travel water bottles.
5. Move During the Flight
Walk the aisle and stretch every hour or two. Moving also helps with leg comfort on long flights. Read more in our DVT guide.
6. Use Light Strategically on Arrival
Light is a strong cue for your body clock. On arrival, get outside in natural daylight, especially in the morning. If you arrive at night, limit bright light and use an eye mask to help you sleep. Avoid bright screens before bed.
7. Keep Naps Short
A short nap of 20–30 minutes can restore alertness without disrupting your night's sleep. Longer naps can make it harder to wake and to sleep at night.
8. Pack for Sleep
A quality travel pillow supports your neck so you can rest instead of waking with head-drop. Pair it with an eye mask and earplugs or noise-cancelling headphones. Browse our travel accessories.
FAQs
How long does jet lag last?
A commonly cited rule of thumb is about a day of recovery per time zone crossed, but there's a lot of individual variation.
Is jet lag worse flying east or west?
Many travellers find eastward travel (for example Sydney to London) harder than westward travel.
Are melatonin-free jet lag products effective?
Responses vary. Always read the label, follow directions and speak to your GP if you have health concerns.
What helps recovery?
A combination of approaches usually helps: light at the right times, hydration, movement, limiting alcohol and sensible meals. Starting to adjust before you fly may reduce recovery time.